Nutrition Tip | Spring has sprung

Now that spring is here, and the weather is warming up, salads are in season!

Remember that your salad doesn't just have to be vegetables. To ensure that it can be considered a meal in its own right, make sure you include a good balance of macros: some good quality carbohydrates, lean protein and healthy fats.

So, what are some good quality carbs you could add to your salad? Why not mix things up by adding some pear, pomegranate, apple or mandarin?  Or throw in half a cup of cooked quinoa, cous cous or brown rice. You may be more in the mood for some chickpeas or kidney beans. Feeling adventurous? Try adding baked sweet potato!
 
As far as protein is concerned, you may like to cook some extra chicken or beef at dinner, which you can set aside for tomorrow’s salad. Or hard-boil a couple of eggs to add to lunch. If you want to keep it simple go for some canned tuna or salmon. 
 
Top your salad off with some avocado, olives, olive oil, lemon juice, balsamic vinegar, crushed nuts and/or seeds. 
 
Get creative and experiment with different flavours! 


Chickpea, roasted capsicum & sweet potato salad

Ingredients:

4 cups leftover roasted vegetables (such as sweet potato, capsicum, zucchini)  2 tablespoons lemon juice 1 tablespoon olive oil 1 teaspoon ground cumin 2 x 400g cans no-added-salt chickpeas, rinsed, drained 100g baby spinach 50g reduced-fat feta, crumbled

Method:

  1. Reheat the leftover roasted vegetables until warm.
  2. Whisk lemon juice and olive oil with cumin in a large salad bowl. Add chickpeas. Stir and set aside for 5 minutes to allow chickpeas to absorb flavours of the dressing.
  3. Add vegies and spinach to bowl and gently toss with chickpeas to combine. Divide the salad among four serving plates, scatter with crumbled feta, and serve.

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